If you are like most Women, let’s face it, you loathe going to the gym. Not only does it take valuable time out of your day, but it also comes with a dreaded uncomfortable feeling. All of a sudden things like running into old acquaintances or co-workers at the gym has you feeling pressured to look your best in an environment where you should be fo
cusing on your workout.
Or maybe you are working out with a trainer at your gym who seems to be more interested in watching the girls on the treadmills than focusing on your form during workouts. Does this sound familiar?
Well, I have good news for you. You can get a fun and effective workout in the comfort of your own home!
Instead of dealing with the frustrations of driving to your local gym, you can save time and spend more time with friends and family through exercising at home. There are simple exercises that you can do right in the comfort of your own home that will strengthen, tone, and lean out your body. Best of all, there is minimal equipment required.
The best workouts aren’t done on expensive gym equipment or machines. They are done using your own body weight or small hand-held weights that are super inexpensive and found at your local sporting goods stores.
This is why I have developed my new program called The Ultimate At Home Women’s Workout. The Ultimate At Home Women’s Workout is a 6 week, step by step workout program designed to give you the best workout possible in the comfort of your own home. You will be coached step by step through each exercise to ensure that your form is correct and you know exactly how to set up properly.
Give it a try, and let me know what you think! You can order your copy HERE.
After a long, intense Personal Training session it is essential to stretch out your muscles. Often with my training clients I will stretch them out after the session using some of the techniques I learned as a Ballet Dancer. I always tell my clients that the worst thing you can do on a day where you are very sore from training is to do nothing. I always recommend that my clients do a minimum of a 30 minute leg spin out on a recumbant bike and stretch.
Here are a few basic stretches that you can do on our own at home if you are not fortunate enough to have a trainer.
Back Stretch- Child’s Pose
On a yoga mat or floor, start sitting on your heels, shins and feet on the ground. Open your knees so that they are slightly wider than your hips. Shift the weight of your upper body back onto your heels, and lay down on the ground. Arms stretched out in front of you, head resting on the ground. Relax in this position for 1 minute. You should practice this exercise with absoultely no tension anywhere in the body. This exercise stretch and relax the back while also releasing tension from the hip flexors.
Start sitting on a mat or the floor. Stretch the right leg out to your side, while the left leg is bent in towards you. Slowly stretch the left arm up over your head, and reach over towards the right leg. You will feel a stretch in the side, the hip, and the inner thigh of the leg that is extended out to the side. You will also feel this stretch in the hamstring. Hold this stretch for 20 seconds. Repeat to the other side.
There you have it. Two simple stretches that you can do on your own in the comfort of your own home! For more information on how you can learn wonderful stretching exercises visit nikolklein.com.
Even though I’ve been quite busy over the past few weeks with an abundance of new clients, I still found some time to get some video work done for all of my blog followers. My latest creation is an instructional video showing 4 different variations of a Ballet Leg sequence. All you need to perform these movements is the back of a chair, couch or railing.
You don’t have to be a Dancer to have Ballet Legs! Enjoy!
Best in Health,
Nikol Klein, ISSA CPT/SPN, Professional Ballet Dancer
Here you have it, my secrets revealed. This is what works for ME…there is absolutely no guarantee that it will work for you.
Since making the change from being a full-time Professional Ballet Dancer to a full-time Personal Trainer, I have definitely had to watch my daily activity and food intake. I must admit, I was a bit worried at first that I would gain weight or lose muscle tone. Luckily, this simply didn’t happen! With a dialed-in diet and workout plan, I have been able to maintain my “ballerina” weight and actually improve upon my physical appearance.
Workouts- As a Personal Trainer, I train up to 8 clients a day which gives me a wonderful opportunity to demonstrate exercises and workout with my clients at times. Sometimes I perform and demonstrate the same exercises with 3 different clients in one day. This definitely keeps me toned! If you want the honest truth, I don’t weight train a whole lot on my own. I go through a dynamic strength training, Plyometric and abdominal workout 2 days per week for 45 minutes max. If I’m feeling a little heavy or bloated I will do skipping cardio combinations on the Treadmill for 30 minutes. I also make sure that I’m taking a ballet class, or pilates class at least 1 morning per week to stay limber. With almost 20 clients, it’s hard to find time for yourself!
Diet- I eat what I want. Yes, I said it. The difference is that I eat in moderation frequently throughout the day. I eat lots of fresh foods, fruits and vegetables, and lean protein. Here is an example of a typical day for me; Breakfast-1 cup Vanilla Yogurt with assorted fresh Berries and flax seed. Lunch-Tuna or Turkey Sandwich on Wheat Bread or a Large salad. Afternoon Snack- Apple or Orange. Dinner- Grilled Salmon or Chicken with Broccoli and 1/2 cup Basmati Rice. It’s all about portion control. Resist getting seconds. If I need something fast, I eat Mexican food. Restaurants like Rubios or La Salsa are great, healthy Mexican Restaurants. Just ask for the sauce or dressing on the side and ask for “no cheese” and “no chips!”
Being raised in a Vegetarian family definitely made me aware of healthy choices as a child. I feel that this is something that is lacking in a lot of areas of the country where families think it is acceptable to raise their kids on Big Macs.
I hope you enjoyed reading about my Exercise and Diet habits. If you are interested in finding the best daily workout and meal plan, please visit www.nikolklein.com.
-Nikol Klein, ISSA CPT/SPN